Posted by: renssuperawesomepage | July 30, 2012

Is sugar a friend?

What is sugar?

Basically sugar is sucrose, a molecule formed of 12 atoms of carbon, 22 atoms of hydrogen, and 11 atoms of oxygen (C12H22O11). Like all compounds, sugar is a carbohydrate. It’s found naturally in most plants.

Sucrose is actually two simpler sugars stuck together: fructose and glucose. In cooking recipes, a little bit of acid (for example, some lemon juice) will cause sucrose to break down into these two forms.

How is white refined sugar (fructose) absorbed?

After consuming fructose, it is mainly absorbed by your liver. This is NOT the case with glucose, nearly every cell in your body consumes glucose, so it’s normally utilized for energy immediately after consumption.

So where does all of this fructose go, once you consume it?

Onto your thighs!!!! It is turned into FAT (VLDL and triglycerides), which means more fat deposits throughout your body.

Eating Fructose is Far Worse than Eating Fat!

  • Fructose elevates uric acid, which causes your smooth muscle cells to contract, this raises your blood pressure and can potentially damage your kidneys. Increased uric acid over time may also leads to chronically inflamed blood vessels causing heart attacks and strokes; also scientific research and evidence shows that some cancers are caused by chronic inflammation.
  • Fructose causes you to gain weight by fooling your metabolism—it turns off your body’s appetite-control system which results in you eating more and developing insulin resistance (diabetes).
  • Fructose rapidly leads to weight gain and abdominal obesity (“beer belly”)
  • Fructose metabolism is very similar to ethanol metabolism (non-alcoholic fatty liver disease). It’s basically alcohol! and we feed this to children

These effects have not been shown when we consume starch (or glucose), suggesting that fructose is a “bad carbohydrate” when consumed in excess of 25 grams per day. It is probably why the low-carb diets are successful.


Fruit has sugar in it, fruit is good for you isn’t it?

Fruits still contain fructose, but whole fruits also contain antioxidants and vitamins which reduce the effects of fructose.

HOWEVER Juices, are nearly as harmful as soda because during the juicing process a lot of the antioxidants are lost but fructose remains and is also added.

fruits are certainly good for you and have health benefits, but when you consume consume large amounts of fructose it will be detrimental your biochemistry and physiology. Keep in mind the average fructose dose is 70 grams per day which exceeds the recommend limit by 300 %. So mindful with your fruit consumption. By eating raw foods, and exercising you will be the exception and stay healthy.

This chart below belongs to Dr. Johnson  which you can use to estimate how much fructose you’re getting in your diet. Remember, you are also likely consuming additional fructose if you consume any packaged foods and fast food take aways.

Fruit Serving Size Grams of Fructose
Limes 1 medium 0
Lemons 1 medium 0.6
Cranberries 1 cup 0.7
Passion fruit 1 medium 0.9
Prune 1 medium 1.2
Apricot 1 medium 1.3
Guava 2 medium 2.2
Date (Deglet Noor style) 1 medium 2.6
Cantaloupe 1/8 of med. melon 2.8
Raspberries 1 cup 3.0
Clementine 1 medium 3.4
Kiwifruit 1 medium 3.4
Blackberries 1 cup 3.5
Star fruit 1 medium 3.6
Cherries, sweet 10 3.8
Strawberries 1 cup 3.8
Cherries, sour 1 cup 4.0
Pineapple 1 slice                         (3.5″ x .75″) 4.0
Grapefruit, pink or red 1/2 medium 4.3
Fruit Serving Size Grams of Fructose
Boysenberries 1 cup 4.6
Tangerine/mandarin orange 1 medium 4.8
Nectarine 1 medium 5.4
Peach 1 medium 5.9
Orange (navel) 1 medium 6.1
Papaya 1/2 medium 6.3
Honeydew 1/8 of med. melon 6.7
Banana 1 medium 7.1
Blueberries 1 cup 7.4
Date (Medjool) 1 medium 7.7
Apple (composite) 1 medium 9.5
Persimmon 1 medium 10.6
Watermelon 1/16 med. melon 11.3
Pear 1 medium 11.8
Raisins 1/4 cup 12.3

What process does sugar go through before it hits our shelves?

Before sugar is processed (Raw sugar) it  has a yellow to brown colour. To make a white product, sulfur dioxide is boiled through the cane juice before it evaporates; this chemical BLEACHES!!!  This process is called “mill white, “plantation white,” and “crystal sugar.” This form of sugar is the most commonly consumed.

After this process the sugar solution is broken down by the addition of phosphoric acid (found in rust removal) and calcium hydroxide (used in sewage treatment) which combine to form calcium phosphate.

After any remaining solids sifted out, the syrup is decolored by separation through a bed of activated carbon or coal; in the past bone char was used, but Some remaining colour-forming foam adsorbed to the carbon bed. The purified syrup is then concentrated to supersaturation and repeatedly candied under a vacuum, to produce white refined sugar. Additional sugar is salvaged blending the remaining syrup with the overlays and again crystallizing to produce brown sugar. When no more sugar can be recovered, the final syrup still contains 20–30 % sucrose and 15–25 % glucose and fructose.

High Fructose foods to keep away from

  • chocolate bars
  • lollies
  • ice creams and flavoured yoghurts
  • bread
  • all comercial cerials (kellogs, uncle tobys ets)
  • condiments (tomato, bbq sauce etc)
  • canned vegetables
  • bottled salad dressings
  • musli or energy bars

Resources used for this article

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